From the basic sequence and modifications to the health benefits, here’s what you need to know about the poses that make up this yoga flow.
Sun Salutation Sequence
This flow was considered a moving prayer, through which practitioners express their gratitude to the sun, according to Ashley Galvin, a yoga instructor at Alo Moves. “Traditional yoga poses are practiced early in the morning before breakfast as the sun rises.”
Over time, with the increasing westernization of yoga, this sequence has become separated from its religious roots. Nowadays, Sun Salutation is regularly used at the beginning of yoga classes to warm up the body or as a fundamental part of the session, as Galvin explains.
So, what are the poses that make up the Sun Salutation sequence exactly? It varies. There are three different sequences of Sun Salutation – referred to as A, B, and C – each building on the previous one. Sun Salutation A is typically considered the most basic and suitable for beginners, while Sun Salutation C is deemed more advanced.
Below, Chelsea Williams Hofer, a registered yoga teacher and expert at Hyperice, provides a step-by-step guide to moving through Sun Salutation A. Note that although each pose is explained separately below, the poses are designed to flow together in one continuous movement.
Sun Salutation A
1. Tadasana (Mountain Pose)
A. Stand with your feet slightly apart and parallel.
B. Release your arms by your sides, palms facing outward, and relax your shoulders.
2. Urdhva Hastasana (Upward Salute)
A. Inhale and stretch your arms overhead with wide movements.
B. Bring your palms together, arch your back, and gaze at your thumbs.
3. Uttanasana (Standing Forward Bend)
A. Inhale and release your arms in front of your body, bending forward at your hips.
B. Relax your neck so that your head hangs heavy from your upper spine.
C. Bend your knees if you feel strain in your lower back and use blocks if you can’t reach the ground.
4. Ardha Uttanasana (Halfway Forward Bend)
A. Inhale and press your fingertips to the ground (or rest on your legs if your leg muscles are tight).
B. Straighten your arms, then lift your torso away from your thighs.
C. Lengthen the front of your torso while maintaining a flat back.
5. Plank Pose
A. Inhale and step your feet back to come into a push-up position.
B. Align your shoulders directly above your wrists and keep your feet wide apart.
C. Lower your knees if necessary.
D. Look down and slightly forward, keeping the back of your neck long.
E. Inhale and lengthen through your back.
6. Chaturanga Dandasana (Four-Limbed Staff Pose)
A. Inhale and hug your elbows tightly to your body. Slowly bend your elbows as you lower your entire body toward the ground.
B. Continue lowering until your elbows form a right angle, then pause.
C. Look down and slightly forward.
7. Urdhva Mukha Svanasana (Upward-Facing Dog)
A. Inhale and lift forward onto your toes.
B. Press through the tops of your feet, engage your legs, and relax your glutes.
C. Pull your shoulders back and open up the space in your neck.
D. Look straight ahead or slightly up.
8. Adho Mukha Svanasana (Downward-Facing Dog)
A. Inhale and lift your hips up and back, forming an inverted V-shape with your body.
B. Press into your palms, lengthen through your back, and aim your heels toward the ground. If your leg muscles are tight, bend your knees as needed.
9. Ardha Uttanasana (Halfway Forward Bend)
A. Inhale and press your fingertips to the ground (or rest on your legs if your leg muscles are tight).
B. Straighten your arms, then lift your torso away from your thighs.
C. Lengthen the front of your torso while maintaining a flat back.
10.
Uttanasana (Standing Forward Bend)
A. Inhale and release your arms as you bend forward.
B. Release your neck so that your head hangs heavy from your upper spine.
11. Urdhva Hastasana (Upward Salute)
A. Inhale and reach your arms overhead with wide movements.
B. Bring your palms together, arch your head back, and look at your thumbs.
12. Tadasana (Mountain Pose)
A. Release your arms by your sides, palms facing outward, and relax your shoulders.
Benefits of Sun Salutation
Sun Salutation has many benefits when integrated into your routine – whether you consider yourself a yogi or not. Here are some potential mental and physical benefits of Sun Salutation.
Provides Energy in the Morning
There is a history of using Sun Salutations to help people start their day, according to Hirsch. “It can get the heart pumping and the blood flowing, creating warmth in the body that sufficiently prepares it for deeper exercises, as well as for the rest of your day.”.
The modern practice called “Morning Movement” is based on similar science. Experts claim that the elevated heart rate immediately after waking supports hormone levels, alleviates stiffness, and sets the day off on the right foot.
Improves Cardiovascular Fitness
Whenever you move your body from lying down to standing, your heart rate increases. Your heart rate varies through Sun Salutations with specific factors, such as your current fitness level, room temperature, hydration status, speed of transitioning from one pose to another, and the amount of time you spend in restful poses. Regardless, Sun Salutation will elevate your heart rate in a way that contributes to achieving 150 minutes of cardiovascular exercise per week.
Increases Overall Body Strength
Sun Salutation can also increase strength, according to Hirsch. Each pose in the salute strengthens different parts of the body. For instance, Cobra pose excels at building strength in the chest and shoulders, while Downward Facing Dog is great for strengthening the back of the body.
Enhances Muscle Endurance
Not only do you build muscle strength during Sun Salutation, but you also develop muscle endurance. However, the duration of time you hold each pose in the sequence will vary based on the type of yoga you practice, as well as the instructor teaching you, according to Hirsch. Some flows – for example, Vinyasa flows – will involve holding poses for just a breath or two. Meanwhile, you may hold poses for more than 10 breaths in slower flows – like those practiced in Hatha yoga. Regardless, you will enhance your muscle endurance.
Increases Flexibility
Your connective tissues – particularly your muscles – become more flexible when filled with nutrient-rich blood. Thus, a Sun Salutation sequence that promotes nourishing blood flow can also enhance flexibility, according to Hoover. “It alleviates stiffness, increases flexibility, and improves range of motion and mobility.”.
Enhances Mobility
Mobility is defined as the strength within your flexibility. You can actively move your muscles through a range of motion – instead of relying on passive movement – with the help of someone’s hand or your own. As you build strength and flexibility simultaneously, you also improve your mobility, as noted by Hoover.
Reduces Stress
Once you unfold your yoga mat, you have no choice but to tune your mind out from the outside world and focus instead on your body and your current flow, according to Hirsch. “When poses are as challenging, physically and mentally, as they are in Sun Salutation, they immediately provide mental clarity and relieve stress.”.
You have to concentrate to get through something, so your mind is naturally taken away from the stressful external factors and forced to focus on the task at hand, according to him. When combined with the intense Sun Salutation sequence, you have no choice but to focus on that. “It seems that sources of stress from the outside world fade away, and your energy is concentrated on how to move through the sequence in the present moment.”.
Improves
the practice of yoga, it is important to listen to your body and recognize your limits. “It’s about connecting with your body in a way that feels good for you,” says Hirsh. “Your journey in yoga is unique to you, and it’s crucial to honor that.”
Another common mistake is focusing too much on the visual aspects of yoga poses, rather than the internal experience of the practice. “Yoga is not just about how you look in a pose; it’s about how you feel and the breath that supports your movement,” says Hoover.
Finally, many beginners rush through the movements without fully engaging in each pose. This can lead to improper alignment and increase the risk of injury. “Slow down, and take your time to really connect with each pose and your breath. It’s a journey, not a race,” Hirsh recommends.
The first few months, Hirsch says your intention is simply to build a foundation of strength and mobility that allows you to continue stacking new elements of density and focus on top of it.
It’s exactly as Maren Morris says in the song: when the bones are good, the rest doesn’t matter. Well, dear young yogi, it’s time to build some good bones that you can rely on for years and years to come.
For more Shape news, be sure to subscribe to our newsletter!
Source: https://www.aol.com/everything-know-sun-salutations-125637404.html
.lwrp .lwrp-list-item .lwrp-list-link .lwrp-list-link-title-text,
.lwrp .lwrp-list-item .lwrp-list-no-posts-message{
}@media screen and (max-width: 480px) {
.lwrp.link-whisper-related-posts{
}
.lwrp .lwrp-title{
}.lwrp .lwrp-description{
}
.lwrp .lwrp-list-multi-container{
flex-direction: column;
}
.lwrp .lwrp-list-multi-container ul.lwrp-list{
margin-top: 0px;
margin-bottom: 0px;
padding-top: 0px;
padding-bottom: 0px;
}
.lwrp .lwrp-list-double,
.lwrp .lwrp-list-triple{
width: 100%;
}
.lwrp .lwrp-list-row-container{
justify-content: initial;
flex-direction: column;
}
.lwrp .lwrp-list-row-container .lwrp-list-item{
“`html
width: 100%;
}
.lwrp .lwrp-list-item:not(.lwrp-no-posts-message-item){
}
.lwrp .lwrp-list-item .lwrp-list-link .lwrp-list-link-title-text,
.lwrp .lwrp-list-item .lwrp-list-no-posts-message{
};
}
Leave a Reply